Thank you for your interest in this year’s Running Club Program! We hope all of you are excited as we are for the upcoming training season. Each practice will begin right after school on set dates throughout the winter. We will meet as a team outside the girl’s locker rooms and then walk together to the D-Wing Commons to discuss the plans for practice. A typical practice will entail:

Start - 3:05 p.m.

Attendance

Warm up

Static stretching

Dynamic stretching

Distance run/track workout/plyometric circuit

Team abdominal workout

Running team building activity

Stretch/cool down

Practice closure

End - 4:30 p.m.

The John Witherspoon Running Club Program will focus on providing a learning environment that is fun, safe, and active for the student athletes. As this is a middle school environment, the workouts are tailored so they are age and developmentally appropriate. The Running Club welcomes any student to join the team. The philosophy of the Running Club is to offer a balanced program to all dedicated students, while cultivating a learning environment to develop the young athlete’s level of fitness. We focus on increasing their cardiovascular endurance, speed, muscular endurance, and flexibility through a variety of workouts with regard to running, stretching, and strength training. Practices will typically conclude at 4:30 p.m. each day. After practice has concluded, students are required to stay on John Witherspoon Middle School grounds until picked up by a parent or guardian. This is a precaution as we have a school security guard on premises to monitor student safety and activity. This rule does not apply to students that have written consent to walk home alone. Attached is a parent consent form to permit your child to walk home after practice. Please complete this form and turn in by the first club meeting. The Running Club expectations for behavior are aligned with the John Witherspoon Student Behavioral Rules and Regulations in the student handbook. It is important for everyone, regardless of your class year, to take on leadership roles demonstrating teamwork, positive attitude, respect, best effort, and good sportsmanship.

There is certain equipment that would be extremely beneficial for the athletes to bring to practice. This equipment is not mandatory-

Running Shoes- a supportive pair of running shoes is imperative for your child’s athletic career. This will help take the impact of the hard surfaces off of their legs and prevent injury. Two highly recommended stores to purchase training sneakers would be Princeton Pacers Running or Princeton Running Company.

Running Stopwatch - sold at Walmart for $10. This gives the athletes the ability to time themselves and track improvement.

Warm Clothes- the weather this season tends to vary. Please bring layers of clothing, as well as gloves, headbands, and/or hats. Please come prepared to run outside in the cold.

Water Bottle- hydration is highly encouraged throughout the school day, before, during, and after practice.

Snack- after practice, a snack including protein or dairy is excellent in order to help repair muscles.